Bird Yoga

Second time this week!

1 minute each (1 min. to each side for two-sided poses)

Adho Mukha Virasana (child’s pose)

Urdhva Mukha Svanasana (downward-facing dog)

Uttanasana (standing forward fold)

Vrkasana (tree)

Utthita Trikonasana (triangle)

Parsvakonasana (extended side angle)

Virabhadrasana I (Warrior 1)

Virabhadrasana II (Warrior 2)

Ardha Chandrasana (half-moon)

Parsvottanasana (pyramid)

Parivritta Trikonasana (revolved triangle)

Parivritta Parsvakonasana (revolved extended side angle) (my current version of this is marginally passable at best—can’t keep my back heel down, and have a hard time figuring out whether the top arm goes over my ear at an angle [which seems anatomically improbable] or perpendicular to the ground]).

Adho Mukha Virasana

Then:

Adho Mukha Vrkasana (handstand) (55 seconds!)

Pincha Mayurasana (feathered peacock) (30 seconds)

Sirsasana (headstand, with variations) (4 min)

Salamba Saravangasana (shoulder stand, with variations) (4 min)

Halasana (plow) (1 min)

Bharadvajasana (30 seconds each side)

Paschimottasana (intense stretching of the back toward the west from heels to neck) (3 min)

Savasana (corpse) (4 min)

I use a timer app called Meditator for the intervals—incredibly easy and flexible.